Snack Strategy FILEX 2012 - 27Apr12.ppt · Matt O’Neill’s FILEX 2012 Snack Strategy Notes ... Low Glycaemic Index High Glycaemic Index Blood Sugar Leve Breakfast Dinner Glycaemic

Matt O’Neill’s FILEX 2012 Snack Strategy Notes

More at Smartshape.com.au & MetabolicJumpstart.com1

FILEX 2012

Snack Strategy:How to optimise meal timingp gwith

Matt O’NeillBSpSc, MSc(Nut&Diet), APD, AN

Matt O’NeillBS S MS APD ANBSpSc, MSc, APD, ANNutritionist, Channel 7 Sunrise & Creator of MJ

What’s yourWhat s your meal timing

bj ti ?Matt O'Neill & SmartShape.com.au -Copyright 2008

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objective?



What’s your desired result?

What’s your desired result?

Strength & sizePower & speedStamina & enduranceStrength, power, stamina (wgt class)Strength, power & aestheticsAesthetics



Case studies

What’s my snack strategy?Bob Wendy Sally LarryBob Wendy Sally Larry

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Matt O'Neill & SmartShape.com.au -Copyright 2008

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8000 Cal30,000 + kJ

per

Jarrod Meerkin, Matt O'Neill & SmartShape com au -

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pday

M l ti iMeal timing considerations


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Meal timing considerations

1. Metabolic rate2 A tit t2. Appetite management3. Hormonal status

Meal timing considerations

1. The energy cost of digesting & absorbing food and it’s affect on metabolic rate. This is called dietary induced thermogenesis (DIT).

2. The regulation of individual appetite chemicalsfrom your stomach, blood stream & brain before, during & after you eat (e.g. ghrelin, serotonin & neuropeptide-Y) .

3. The affects of when & how often you eat on your levels of anabolic & catabolic hormones (e.g.levels of anabolic & catabolic hormones (e.g. insulin, glucagon) which may affect potential to change body composition.



M t b liMetabolicrate


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rate

Sally Threemeals

(MJ) 7

8

9

10

6000 kJ

Ener

gy In

take

DinnerBreakfastLunch

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Dai

ly to

tal Meals

Snacks

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6am 9am 12pm 3pm 6pm 9pm 12am 3am 6amTime of day

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Sally Sixmeals

(MJ) 7

8

9

10

6000 kJEn

ergy

Inta

ke


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2

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Snacks

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What the research says

There was no significant difference in 24hr energy expenditure (EE) or average p ( ) gdaily metabolic rate when 10 men were fed either 2 meals or 7 meals per day over 1 week.Dietary induced thermogenesiswas elevated in the gorging pattern but neutralised by the

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pattern but neutralised by the time interval.

Verkoeket-van de Venne et al. Effect of the pattern of food intake on human energy metabolism. Br J Nutr 1993; 70(1): 103-15.



12,000

Initial drop of ~5%within 24 hrs Then ~1-2% reduction

each week of dieting

Regain of

Impact of dieting on metabolic rate

9,000

10,000

11,000

-hou

r EE

(kJ/

day)

-4.6%-8.9%

-16.2%

-9.8%

Regain ofinitial 5%

drop withinA day of

refeeding

8,000-1 1 7 56 57 weeks

24-

10 MJ 4.2 MJ 10 MJ

Sally Snackwrong

(MJ) 7

8

9

10

9000 kJ

Ener

gy In

take


1

2

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Dai

ly to

tal

MealsSnacks

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Mid-meal snacking

Year long study – women on calorie-restricted diets who snacked mid-morning lost less weight than those who did not snack before lunch.Habitual, social, boredom eating => poorer food choices.Snacking is successful only if in response to true hunger => reduces over-eating at next meal.Snack calories need to be limited to 600kJ / 143 CalsCals

Kong A, Beresford SAA, Alfano CM, Foster-Schubert KE, Neuhouser ML, Johnson DB, Duggan C, Wang CY, Xiao L, Bain CE, McTiernan A. Associations between Snacking and Weight Loss and Nutrient Intake among Postmenopausal Overweight to Obese Women in a Dietary Weight-Loss Intervention. J Am Diet Assoc. 2011; 111(12); 1898-1903

Eating 3 versus 6 meals

In sedentary populations: “Increased meal frequency does not play a significant role in decreasing body weight/composition anddecreasing body weight/composition, and increasing meal frequency does not statistically elevate metabolic rate.”Benefits of minimising “eating occasions” to control calories => less likely to blow Calorie Cap

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La Bounty PM, Campell BI, Wilson J, Galvan E, Berardi J, Kleiner SM, Kreider RB, Stout JR, Ziegenfuss T, SpanoM, Smith A, Antonio J. International Society of Sports Nutrition position stand: meal frequency. Journal of the International Society of Sports Nutrition. 2011; 8(4)




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A titAppetite Management


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g



Appetite regulation circuitsF a t

C H O

P r o t e i n

A c t i v i t yT E F

B M R

I n t a k e f r o m f o o d

E x p e n d i t u r e

G A I NS T A B L E W E I G H T L O S S

B O D Y F A T S T O R E S

A l c o h o l

NeuronOrexin

Serotonin

Dopamine

CART

Arcuatenucleus

Paraventricularnucleus

PYY3-36

NPYCCK

Galanin

Ghrelin

I li /L ti

Cortisol

Insulin/Leptin

The case or a larger breakfast

2,500kJ / 600 Cal / protein and carb-rich breakfastgreater weight loss results compared to 1,255 kJ / 300 Cal breakfast

On waking, levels of neuropeptide-Y (NPY) in the brain are the highest => drives desire to eat carbohydrates (glycogen depleted overnight)

Ghrelin is most effectively suppressed at breakfast

Larger breakfast => greater weight loss

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Jakubowicz D, Froy O, Wainstein J, Boaz M. Meal timing and composition influence ghrelin levels, appetite scores and weight loss maintenance in overweight and obese adults. Steroids, 2011



Matt’s mantras

“Eat breaky! Missing y git is like a trip at the

top of the stairs. Your diet goes down fast ”

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diet goes down fast.


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Consistent, regular meals help stabilise blood sugar l

LunchLow Glycaemic Index

High Glycaemic Index

Blo

od S

ugar

Lev

el DinnerBreakfast

Glycaemic index (GI) is the rate at which a carbohydrate containing food is digested and absorbed, resulting in an increase in blood sugar.


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Appetite regulation circuitsF a t

C H O

P r o t e i n

A c t i v i t yT E F

B M R

I n t a k e f r o m f o o d

E x p e n d i t u r e

G A I NS T A B L E W E I G H T L O S S

B O D Y F A T S T O R E S

A l c o h o l

NeuronOrexin

Serotonin

Dopamine

CART

Arcuatenucleus

Paraventricularnucleus

PYY3-36

NPYCCK

Galanin

Ghrelin

I li /L ti

Cortisol

Insulin/Leptin



Explaining “three-thirty-itis”

AfternoonMorning

Fat

Carbohydrate

GalaninNeuropeptide Y (NPY)

H lHormonal status


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How can I keep muscle, but burn fat?

Jarrod Meerkin, Matt O'Neill & SmartShape com au -

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but burn fat?

Insulin GlucagonANABOLISM CATABOLISM

Hormonal balance (or imbalance!)

InsulinGlucagon

GlucagonInsulin

GlycogenolysisLipolysis

GlucogenesisLipogenesis p y

GluconeogenesisKetogenesis

p gProtogenesis



Tryglyceride stores

Fatty

Fattyacids

Ketoneb di

Liverglycogen

stores

Lipogenesis

K t i t

Energy stores during underfeeding

Fattyacids

Energy production

bodies

Glucose

Ketonebodies

Energyproduction

GlGlucose

Lipolysis

Glycogenolysis

Ketosis occurs at CHO intake<100g / day


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Proteins

Aminoacids

Glycogen

PyruvateEnergy production

Glucose

Proteolysis

“After exercise, the dietary goal is to provide adequate energy and carbohydrates to replace muscle

Recovery fuel

energy and carbohydrates to replace muscle glycogen and to ensure rapid recovery . . . Protein consumed after exercise will provide amino acids for the building and repair of muscle tissue. Therefore, athletes should consume a mixed meal providing carbohydrates, protein & fat soon after a strenuous competition or training session.”

Source: ACSM, ADA, Dieticians of Canada Joint Position Statement on Nutrition & Athletic Performance, 2000, p 2131



Eating protein for muscle growth

Meeting daily protein needs

(round up to 2g/kg bodyweight /

day is priority. Data shows range

1.2-1.8g/kg/day.

Spread protein over the day for

regular influx of new amino acids.

Consume a carb-protein mix

immediately before exercise.

Post-exercise fuelling

Ingestion of 500mL drink (686kJ) of 35g sucrose + 6g amino gacids following strength exercise increases acute muscle protein synthesis.

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Rasmussen et al. J App Physiol 2000; 88: 386-292 (Adapted in Lemon et al. Current Sports Med Rep 2002; 1(4):214-21



Post-exercise fuelling

Ingestion of small meal (209kJ) of 10g carb, 7g protein, 3g fati di t l f ll i t th i 2 h t t i i

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Esmark et al. J Physiol 2001; 535: 301-311 (Adapted in Lemon et al. Current Sports Med Rep 2002; 1(4):214-21

immediately following strength exercise vs 2 hrs post training increases both muscle mass and strength over 12 weeks.

Key points

Insulin reduces protein breakdown post-exercise.Ingestion of amino acids with high-GI carb (to stimulate insulinhigh-GI carb (to stimulate insulin release) increase net protein balance.Very small quantities of protein (3-6g) are needed.Much like glycogen synthesis, there is a window for protein

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there is a window for protein.

Lemon et al. The Role of Protein and Amino Acid Supplements in the Athletes Diet: Does Type or Timing of Ingestion Matter? Current Sports Med Rep 2002; 1(4):214-21



Bulking Up


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More carbohydrate eating sessions.If protein needs are large, split intake over the day.High-energy portable snacks - low-fat yoghurt, rice cakes, fruit, reduced fat muesli bars or muffins.

Tips for bulking up

, ,High-energy drinks - fruit smoothies, regular soft drink.Decease food bulk by choosing lower-fibre carbfoods.Keep food on hand at all times.Add sugar or skim milk powder to other food and g pdrink.Record food intake to identify problem areas.Consider appropriate energy supplements.



Cutting Up


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Reduce both obvious and hidden fats.Record food intake to identify problem areas.Be aware of times when you overeat.

Tips for cutting up

Avoid severe food restriction.Monitor body fat levels, not weight.Aim for moderate fat loss (0.5-1 kg/week) and enter "cutting-up" phase with this plan.If competing, avoid salt in the final week to prevent fluid retentionfluid retention.Understand the nutritional limitations on performance.



Accelerator versus Gainer strategies

Accelerator (fat loss)Nutrient-dense, energy-poor foods

Gainer (muscle gain)Nutrient-dense, energy dense foods

Eat your snacksEat when hungryEat slowlyFlexible eating timesFood-based diet

Drink your snacksEat when not hungryEat fastEat on timeSupplements

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P ti l f dPractical food choices


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Snack energy categories

Red = 1200kJ / 300Cal

Amber = 600kJ / 140Cal

Green = 300kJ / 70Cal

How much energy?

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Why we need to re-energise our diets

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Snack / sports / protein bars

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Protein drinks / liquid meals

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Sports drinks

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Fluid Targets

300-500mL 15 mins pre-exercise150-200 mL / 15 minsOR fluid matchedReplace 100-150%

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Sports food supplements

Sportsbars

High carb, mod ptn, low fat

Supplemental energy for a training diet.Carbo loading. Energy restoration.

Food Specs Rationale

Sportsdrinks

6-8% carbselectrolytes

Hydration with energy during training &competition.

High-carbdrinks

High carb Carbohydrate loading.Glycogen replenishment.

Mealreplacements

Mod carb, mod ptn,

Supplemental energy and nutrients duringtraining. Pre-training, competition meal.

low fat

Proteinpowder

High protein 80% plus

Concentrated form of ptn. Convenient forbusy athletes.

Supplements


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Protein Supplements – Does it matter which you take?

Whey – minor protein in milk. WPI = 90% protein, WPC = 29-89% protein + lactose + fat. A ‘fast’ protein (rapidly digested and absorbed-> peripheral muscle tissues)C i j t i i ilk ‘Sl ’ di ti t iCasein – major protein in milk. ‘Slow’ digesting protein. Helps retain muscle mass. Nb/ Hydrolysed casein protein is less effective at preventing muscle protein breakdownSoy protein – SPI = 90% protein, SPC = 70% protein, 23% fibre -> can cause stomach upset before training. ‘Fast’ protein. Less muscle protein synthesis than cow’s milk.Albumen – protein found in egg. Complete protein, among th t hi hl di tibl Hi h i th BCAA l i

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the most highly digestible. High in the BCAA leucine.

Skolnik H, Chernus A (2010). Nutrient Timing for Peak Performance. USA: Human Kinetics

Supplements

Creatine – (Group A AIS) Increases muscular strength and power, increases lean body mass. Made in the body from 2 amino acids. Found in meat and supplements. Superior delivery to the muscle when taken with rapidly digesteddelivery to the muscle when taken with rapidly digested carbohydrate (insulin release). Recommended dose 3-5g/day. Effective during high-intensity, short duration activity. HMG Hyroxy-methyl butyrate– (Group B AIS – further research required). Supposed to help build lean body mass, prevent muscle breakdown and decrease body fat. Found naturally in foods. Taken as a tablet, capsule or

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y , ppowder. Peaks faster in the blood when taken alone. Conflicting results. Dosage 1g/day.




Supplements

Glutamine - thought to prevent decreased immunity post-endurance exercise, increase strength and lean body mass after resistance training. A non-essential amino acid. Taken in pills and powders and in all foods containing proteinin pills and powders, and in all foods containing protein. Although glutamine levels do decline with exercise, not far enough to be the causative factor in decreasing the immune cells. Lack of credible proof for strength advantages. Dosage = 3-7g/dayCaffeine (AIS Group A) = increases endurance, antioxidants, wakefulness. Stimulant that acts on the CNS and heart muscle. May increase release of glutamine.

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y gTaken in pills, energy drinks, added to many supplements. In doses up to 3mg/kg it has a performance-enhancing effect.


P tti it llPutting it all together


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g



Inactivity Effort Gauge

Physiology

Inactivity Week 3 is the time to review meal timing

Physiology



Foods that contain 10g protein & 20g carbohydrate

1 slice multigrain bread, ½ cup baked beans (35.7g cho, 10.3g pro)1 ki ilk 1

¼ cup natural muesli with 1 cup milk (23.2g cho, 12.6g pro)30 d i d i t 301 cup skim milk, 1

banana (34g cho, 11g pro)200g reduced-fat fruit yoghurt (26.5g cho,10.8g pro)1 cup low fat custard (37 h 9 4 )

30g dried apricots, 30g reduced-fat tasty cheese (10.7g pro, 13.3g carb)

(37g cho, 9.4g pro)


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Case Studies


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Case studies

What’s my snack strategy?BobBob

Breakfast = muesli & milkKeep a ration pack handySnack when genuinely hungryMid-afternoon nut snackProtein & veg at dinnerNo after dinner snacking

Matt’s mantras

“Never leave home without a banana.”

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Matt’s mantras

“Restaurants closeRestaurants close, so your kitchen closes

too.”

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Case studies

What’s my snack strategy?WendyWendy

Breakfast = Muesli & milkMid-morning snack optional300mL water at lunchPortion controlled lunchProtein & veg dinnerYoghurt & berries after dinnerStay under your Calorie Cap



Diet shakes?

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Case studies

What’s my snack strategy?SallySally

Pre-training = 200mL juiceBreakfast = Muesli & milkAlarm for mid-morning yoghurtSalad wrap at lunchAlarm for trail mix in afternoonDinner = Stir-fry (+ rice on hard training day)



What about protein shakes?

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Case studies

What’s my snack strategy?Larry Breakfast = Weetbix milk honeyLarry Breakfast = Weetbix, milk, honey

Morning = Lunch = Chicken & pasta Afternoon = Trail mixPre-workout = 250mL SustagenPost-workout = Low-fat choc milkPost workout Low fat choc milkDinner = Stir-fry + riceSupper = Banana + vanilla custard



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Documents

Snack Strategy FILEX 2012 - 27Apr12.ppt · Matt O’Neill’s FILEX 2012 Snack Strategy Notes ... Low Glycaemic Index High Glycaemic Index Blood Sugar Leve Breakfast Dinner Glycaemic